Need help with a training program

[Bosshogg]

Originally Posted by vhpete

thanks boss for all your help.
im pumped to go to the gym now as i have good feelings about this.
just one question,can i add some ab work in this?
Thanks for your help mate

Pete I want you to do a little experiment. This will be good for this board because their are alot of men and women here who want great abs. I mean who doesnt right?? When your doing your reverse grip pulldowns, deadlifts, bent rows and squats I want you to have a friend there with you and have them put their hand on your stomach for a few reps when you do these movements.

When your done with your set have them tell you what your abs felt like when you were doing the reps. You see, muscle is built by the amount of time and resistance it is under tension. There is a world of misinformation running rampant in our sport regaurding proper training. We are all led to believe that endless crunches and situps and other foolish leg raises are the key to building great abs. They ''tone and define'' RUBISH!!!! There is no such thing! You CANNOT tone or define a muscle, it is biomechanically and physiologically impossible. You can only make a muscle bigger or smaller, so unless you want ''big'' abs, which never really happens anyway due to their inherent design, simply losing fat is the best way to show them off.

Long story short, you will give all the attention your abs could ever want by the amount of tension and the ever increasing resistance your body will be subjecting them to through these big compound movements.

From your initial question I assumed you main goal right now is putting on some serious muscle..........if this is the case then eating and progressive resistance with those big movements should be your priority. Once we get a whole bunch of muscle built up then we can worry about dropping a little body fat to show off those abs a bit.

Regaurdless of what some trainers say..........building alot of muscle quickly and losing fat at the same time is IMPOSSIBlE. Losing fat is easy and fast, lets get some meat on them bones and we can show off that 6 pack a year and a half from now when your 60 to 80 pounds full of muscle heaiver!!!

[vhpete]

sweet i like what im hearing.
thanks for all your help once again and ill keep you posted.
tomorrow im hitting the gym with this routine.
Pete

[vhpete]

Hey guys,
just an update on my working out.
i have been going every monday wednesday friday without fail.
i have put on about 3 kilograms and my arms are growing and getting harder like never before!
the reverse latpulldown is incredible and i can do my own body weight pretty well.
i have been adding a few extra excerises here and there just for the sake of it but im doing what you have told me to do every time.
my benchpressing has gotten alot better,i did one rep of my own weight last week which ive never even been able to do!
so that means this program is working and i like to thank you stacks and you dont know how much it means to me and i carnt thank you enough.
Thanks again,
Pete

[Bogart]

Just to add what Boss is saying about the misconception of gaining muscle and losing fat. Muscle requires a lot of energy from your body to maintain so in theory if you have a lot of muscle mass then it should be easier to lose the fat when the time comes. I think People take this information and make it gaining muscle while losing fat. No! Gain muscle then lose the fat.

[hulk1]

great work here bosshog !!!! you really helped pete out , hope you can hear his thanks in his words

hows it all goin pete ?? still hoffin down that food ? as long as you eat what boss wrote meat veg chicken fish nuts cheese etc youll be fine !!!!!! hows your program goin ????

when you think your ready or 4 a hange 4 1 week give this a try just to see what you think and 4 some feedback 4 us bros (hope you dont mind boss hog )

monday

chest /triceps

incline dumbell bench press 4 sets 12,10,8,8 (get heavier each time with weight as your reps go down )
barbell bench press 12,10,8,8 ( as above)
tricep pulldows 4 x 10
double dips (feet/heels on bench arms by side behind back on another bench and put some weight doesnt matter if its 5-10lbs) 4x10

wednesday
back /biceps

deadlifts 4 x 12
wide grip lat pull down 4 x 12,10,8,8
seated row / t-bar row 4 x12,10,8,8
preacher curl 4x 12,10,8,8
hammer curls 4 x 12,10,8,8

friday

shoulders/legs

dumbell military press 4 x 12 , 10,8,8
dumbell lateral raises 4 x 10
dumbell shrugs 4 x 10

barbell/smith machine squats 4 x 12 12 10,10
hamstring curls 4x 10
calf raises 4x 15

just want you to give this a try pete 4 a week or 2 maybe longer if you like it im sensing youll enjoy the extra exercises and will give you some lifting knowledge also get back to me champ let me know , keep workin solid bro

hulk1

[vhpete]

hey mate,
yea im good thanks yourself?
thanks for checking out my lil blog if thats what you would like to call it
yes im still eating like crazy and going to gym 3 times a week.
mate i have exams coming up so going to the gym will be hard but when i get back into it properly ill gladly give it a go.
This site has helped me so much so its the least i can do.
so in 2 weeks ill do the program for 2 weeks and let you guys know how im going.
I dont have my protein shakes everyday,how many times a day should i have it or whatnot...
each glass is 32 grams of protein.

Thanks

[hulk1]

Originally Posted by vhpete

hey mate,
yea im good thanks yourself?
thanks for checking out my lil blog if thats what you would like to call it
yes im still eating like crazy and going to gym 3 times a week.
mate i have exams coming up so going to the gym will be hard but when i get back into it properly ill gladly give it a go.
This site has helped me so much so its the least i can do.
so in 2 weeks ill do the program for 2 weeks and let you guys know how im going.
I dont have my protein shakes everyday,how many times a day should i have it or whatnot...
each glass is 32 grams of protein.

Thanks

im good pal, yeah exams suck hope goes well 4 u .... depending on how your meals are in amounts of protein id add protein shake to low protein meals , also definately after training and b4 bed , keep us posted mate

[vhpete]

alrite,
thanks for your helo again.
once exams are over back to pumping the iron.
take care buddy